Although we've discussed the benefits of eating more mushrooms on
the blog and in the film
Fantastic Fungi, a new study
was recently published showing in-depth some of the nutrients that
mushrooms can add when incorporated into the average diet.
When looking at mushrooms
nutrition facts, you will see what they provide from consuming them.
What you do not see is
how they help your body take in more nutrients and vitamins from the
other food you are also eating! Here's what you need to know.
According to below article on news-medical.net, the study was
published in Food & Nutrition Research, and,
addition of mushrooms to U.S. Department of Agriculture (USDA)
Food Patterns resulting in the increase of several
micronutrients including shortfall nutrients while having a
minimal to zero impact on overall calories, sodium or saturated
The nutrients gained by
adding even a small amount of mushrooms into your diet, according to
the study, included Vitamin-D, potassium, copper, and riboflavin, as
well as other B vitamins.
The results of this study, conducted between 2015-2020, pointed to
similar nutritional benefits as a study conducted between 2011 and
2016, helping add increased credibility to the idea that mushrooms
in the diet help promote more balanced nutrition.
Pay close attention to
mushrooms nutrition facts the next time you enjoy nature's most
Read below report...
another Reason to...
Add Mushrooms to your
The second study published in as many months has identified another
reason to add more mushrooms to the recommended American diet.
The new research, published in Food & Nutrition Research (February
2021), examined the addition of mushrooms to U.S. Department of
Agriculture (USDA) Food Patterns resulting in the increase of
several micronutrients including shortfall nutrients while having a
minimal to zero impact on overall calories, sodium or saturated fat.
Dr. Victor L. Fulgoni III and Dr. Sanjiv Agarwal
looked at the nutritional effect of substituting a serving of
various foods recommended to be moderated in the diet by the
2015-2020 U.S. Dietary Guidelines with an 84-gram serving of
mushrooms on nutrient profiles in USDA's Healthy US-style,
Mediterranean-style and Vegetarian Eating Patterns.
This is a similar approach that the USDA used for determining its
For the mushroom serving,
researchers looked at a composite of white, crimini, and portabella
mushrooms at a 1:1:1 ratio; one scenario including UV-light exposed
mushrooms, and one scenario including oyster mushrooms.
"Simply adding an
84-gram serving, or what would be the equivalent of 5 medium
white mushrooms, to USDA Food Patterns increased several
shortfall nutrients including potassium as well as other B
vitamins and minerals and had minimal to no impact on overall
calories, sodium or saturated fat," said Dr. Fulgoni.
Depending on the pattern
type and calorie level, key findings include:
The addition of a
serving (84 g) of mushrooms to the diet resulted in an
increase in potassium (8%-12%), copper (16%-26%), selenium
(11%-23%), riboflavin (12%-18%), and niacin (11%-26%), but
had no impact on calories, carbohydrate, fat or sodium.
The addition of a
serving (84 g) of oyster mushrooms increased vitamin D
(8%-11%) and choline (10%-16%) in USDA Food Patterns.
to UV-light to increase vitamin D levels to 200 IU/serving
also increased vitamin D by 67%-90% in USDA Food Patterns.
A composite of
white, crimini, and portabella mushrooms at a 1:1:1 ratio
would be expected to add 2.24 mg ergothioneine and 3.53 mg
glutathione, while oyster mushrooms would provide 24.0 mg
ergothioneine and 12.3 mg glutathione. (Note: the USDA Food
Patterns, as well as USDA FoodData Central, do not include
analytical data on either of these antioxidants at this
a similar modeling study
Drs. Fulgoni and Agarwal also modeled the addition of mushrooms to
National Health and Nutrition Examination Survey (NHANES) 2011-2016
dietary data looking at a composite of white, crimini, and
portabella mushrooms at a 1:1:1 :
including UV-light exposed mushrooms, and one scenario including
oyster mushrooms for both 9-18 years and 19+ years of age based
on an 84g or ½ cup equivalent serving.
Similar to the USDA Food
Patterns, the NHANES data found the addition of a serving (84 g) of
mushrooms to the diet resulted in an increase in,
(5%-6%), copper (24%-32%), phosphorus (6%), potassium (12%-14%),
selenium (13%-14%), zinc (5%-6%), riboflavin (13%-15%), niacin
(13%-14%), and choline (5%-6%) in both adolescents and adults,
... but had no impact on
calories, carbohydrate, fat or sodium.
Looking specifically at vitamin D, the study shows that when
commonly consumed mushrooms are exposed to UV-light to provide 5 mcg
vitamin D per serving, vitamin D intake could meet and slightly
exceed the recommended daily value (98% - 104%) for both the 9 -18
year and 19+ year groups as well as decrease inadequacy of this
shortfall nutrient in the population.
In addition, a serving of UV-light exposed commonly consumed
mushrooms decreased population inadequacy for vitamin D from 95.3%
to 52.8% for age group 9-18 years and from 94.9% to 63.6% for age
group 19+ years.
in the dietary guidelines
Mushrooms are fungi - a member of the third food kingdom -
biologically distinct from plant and animal-derived foods that
comprise the USDA food patterns yet have a unique nutrient profile
that provides nutrients common to both plant and animal foods.
Although classified into food grouping systems by their use as a
vegetable, mushrooms' increasing use in main entrees in plant-based
diets is growing, supporting consumers' efforts to follow food-based
dietary guidance recommendations to lower intake of calories,
saturated fatty acids, and sodium while increasing intake of
under-consumed nutrients including fiber, potassium and vitamin D.
When considering mushrooms' role in diet quality and helping
consumers achieve healthy eating patterns, a previous analysis of
NHANES 2001-2010 data discovered that mushroom intake was associated
with higher intakes of several key nutrients and thus better diet
However, intake was low - about 21g per day among mushroom
Because of mushrooms'
culinary versatility and unique nutrient profile, greater
recognition of mushrooms in dietary guidance is an opportunity to
improve diet quality, particularly to increase consumption of
"Results from this
current research on modeling the nutritional impact of mushrooms
on USDA healthy eating patterns are now available for
consideration by the 2025-2030 Dietary Guidelines Advisory
Committee," said Mary Jo Feeney, MS, RD, FADA and nutrition
research coordinator to the Mushroom Council.
Mushrooms - A
Often grouped with vegetables, mushrooms provide many of the
nutrient attributes of produce, as well as attributes more commonly
found in meat, beans or grains.
According to the USDA's
one serving (5
medium/90g) of white, raw mushrooms contains 20 calories, 0g
fat, 3g protein and is very low in sodium (0mg/<1% recommended
Few foods naturally
contain vitamin D, and mushrooms are unique in that they are the
only food in the produce aisle that contain vitamin D.
one serving of raw,
UV-exposed, white (90g) and crimini (80g) mushrooms contains
23.6mcg (118% RDA) and 25.52mcg (128% RDA) of vitamin D,
from the mushroom council still to come
With mushrooms growing in awareness and consideration among
consumers nationwide, in 2019, the Mushroom Council made a $1.5
million multi-year investment in research to help broaden
understanding of the food's nutritional qualities and overall health
In addition to the analysis of mushrooms for bioactive/ergothioneine
for inclusion in the USDA FoodData Central database, additional
research projects approved include:
effects of including mushrooms as part of a healthy eating
relationship with cognitive health in older adults.
on brain health in an animal model.
Since 2002, the Council
has conducted research that supports greater mushroom demand by
discovering nutrient and health benefits of mushrooms.
Published results from
these projects form the basis for communicating these benefits to
consumers and health influencers.